Nothing is more confusing in the world of bodybuilding than the all-too controversial topic of muscle-building supplementation. Just flip open any muscle magazine and you will be instantly flooded with endless advertisements for all kinds of pills, powders and liquids that promise dramatic gains in minimal time.
Health & fitness supplements are a multi-billion dollar industry, and their carefully planned out marketing campaigns have been sucking in good, honest people just like you for years.
Before I go any further, I want you to truly understand one important fact...
There are no shortcuts to any place worth going!
If your goal is to achieve a strong, muscular body, I guarantee that you will not get there by pounding back bodybuilding pills and powders. If supplements actually followed up on the promises that they made, everyone would be huge and muscular.
You might be thinking by now that I am completely against the use of supplements.
All I want you to realize is that supplements are just that: supplements. They are there to supplement your diet and fill in those missing gaps that whole food simply cannot provide.
If you're training hard and eating properly, supplements can definitely help you reach your goals faster than you would without them. However, supplements are not there to replace anything. They are simply there to give your program an extra boost.
The important thing is for you to learn which supplements are worth your money and which ones are not. But with the endless number of products out there and all of those greedy marketers trying to get their hands on your money, how can you possibly know who to listen to?
Luckily for you, that's what I'm here for!
Here are a few supplements that make the cut on my "approved" list..
===============================================================
MultivitaminsWhile it may be true that natural foods contain all of the vitamins and minerals necessary for an average person to stay fit and healthy, those who train intensely with weights have much higher nutritional requirements.
Intense workout sessions place heavy demands on the body, and therefore greater amounts of vitamins and minerals are necessary to allow for optimal performance and recovery.
Intense workout sessions place heavy demands on the body, and therefore greater amounts of vitamins and minerals are necessary to allow for optimal performance and recovery.
Taking a high-potency multivitamin everyday is a great way to make sure that you're receiving all of the vitamins you need. Vitamins perform literally thousands of functions within your body that are not only important to overall health but are critical in the muscle-growth process.
Protein SupplementsIf you're looking to add a considerable amount of muscle to your frame, you will need to eat roughly 1-2 grams of protein per pound of bodyweight every day, which should be spaced out over 5-7 meals. This is extremely difficult to do using strictly whole-foods, and this is where protein supplements come in handy.
Whey shakes, meal replacements and protein bars will allow you to easily boost your protein intake and consume a quick meal without endless preparation and cooking.
Creatine Creatine is found naturally in fish and red meat, but in order to obtain a significant amount you'd have to eat a lot of these foods. Creatine is the most researched sports supplement available and has been shown time and time again to be both safe and highly effective.
Creatine will aid you in building muscle by hydrating your muscle cells, increasing your short-term energy stores, buffering the effects of lactic acid and by improving your recovery.
For the best results, use 5 grams daily.
Essential Fatty AcidsOtherwise known as the "good fats", essential fatty acids are highly beneficial to the muscle growth process. Among their many positive effects on overall health, EFA's can help to speed up your results by increasing testosterone levels, improving your metabolism and volumizing your muscle cells. Flax seed oil and extra virgin olive oil are great sources of EFA's.
===============================================================
These are just a few of the basic, proven supplements that will help to enhance your gains. Just remember, supplements will NOT do the work for you! They are just one small piece of a much larger puzzle.
It's also very important to remember that there are far more worthless supplements out there than there are legit ones. Every month a new company comes out with some new "revolutionary breakthrough" that promises huge gains. You must be aware of this and not allow yourself to get sucked into the never-ending mass of marketing B.S.
Here are a few supplements that are marketed heavily but that you should definitely avoid...
Citrulline - Considered "the next big thing in bodybuilding", citrulline supposedly works by increasing the body's levels of nitric oxide, which translates into greater power output and muscle growth. Sounds great, except for the fact that there isn't a single study out there that supports its benefits.
Ecdysterone - Ecdysterone is what is known as a "plant sterol": a compound found in plants that is structurally similar to anabolic human steroids such as testosterone. After various tests and studies, most scientists concluded that ecdysterone simply did not have any anabolic effect on humans whatsoever.
N02 - Although still a very popular muscle building and strength gaining aid that continues to fly off the shelves, anyone who pays attention to the latest research knows that N02 has basically been "debunked" at this point.
Not only is there no clear-cut evidence that arginine (the active ingredient in N02 supplements) raises nitric oxide levels in the body (the claimed benefit of these products)... but there is also no evidence that increased nitric oxide levels even have any positive effect on muscle growth or strength increases in the first place.
Not only is there no clear-cut evidence that arginine (the active ingredient in N02 supplements) raises nitric oxide levels in the body (the claimed benefit of these products)... but there is also no evidence that increased nitric oxide levels even have any positive effect on muscle growth or strength increases in the first place.
Make sure to choose your supplements carefully. Here are a few other products that I would generally suggest steering clear of...
- tyrosine
- chromium picolinate
- taurine
- methoxy
- myostatin blockers
- carnitine
The supplementation issue is a tricky one, and that's why I took the time to personally review and evaluate 24 of the most popular muscle building supplements on the market today. These reviews can be found in chapter 5 of my complete e-book, The Truth About Building Muscle.
All of the products are separated into 4 organized categories that rank each product based on its effectiveness. This could potentially save you hundreds or even thousands of dollars of your hard-earned money by allowing you to only spend it on products that are going to have an appreciable effect on your results.
The e-book contains a full review and detailed look at all of the following products:
| - Whey Protein - Creatine - Multivitamins - HMB - Citrulline - ZMA | - Meal Replacements - Glutamine - N02 - Methoxy - Tyrosine - Ecdysterone | - Protein Bars - Glucosamine - Caffeine - Taurine - Chromium Picolinate - Carnitine | - EFA's - Tribulus - CLA - Myostatin Blockers - BCAA's - Beta-alanine |
No comments:
Post a Comment